Cannot hit 275 on bench anymore wtf? Help

[The_Animal_79]

I dont know why but i cant put up 275 on the flat bench anymore. Ive done it in the past for a 1max rep. What i dont get is that i can rep 225 8-10x but i cannot hit 275 at least once what can i do to work my way up there again?

[TheBigEasy]

Originally Posted by The_Animal_79

I dont know why but i cant put up 275 on the flat bench anymore. Ive done it in the past for a 1max rep. What i dont get is that i can rep 225 8-10x but i cannot hit 275 at least once what can i do to work my way up there again?

Start with changing your mind set...walking into the gym with the thought of "not being able to lift that weight again" doesn't help. It's called attitude.

[The_Animal_79]

Originally Posted by TheBigEasy

Start with changing your mind set...walking into the gym with the thought of "not being able to lift that weight again" doesn't help. It's called attitude.

I do, thats all i think about when i go hit chest. I say in my mind " this is nothing, im gona get it no matter what" but i failed again today should i maybe go up gradually every week? Like try to move up 5lbs every week?

[Flashovr]

Probably a good start. I try to increase my weight at least 5 pounds every week, or if not bang out some more reps, more sets, forced etc...

[The_Animal_79]

Originally Posted by Flashovr

Probably a good start. I try to increase my weight at least 5 pounds every week, or if not bang out some more reps, more sets, forced etc...

think what ill do is instead of repping 225, ill start trying to rep 235 then move to 245 and on and on until i can reach 275 again. I mean i just dont get why i cant hit 275 once when i can rep 225 x8-10 reps

[subpolarbear]

Change your grip up on the bench and give it a shot. Im assuming your benching like a body builder. Try the power form. Wide grip, back slightly arched back(by slightly I mean you can only slide your hand flat underneath the back), and your legs out at a wide stance. If that does nothing for you then personally I would change up my workout for a few weeks to try and strengthen.

[The_Animal_79]

Originally Posted by subpolarbear

Change your grip up on the bench and give it a shot. Im assuming your benching like a body builder. Try the power form. Wide grip, back slightly arched back(by slightly I mean you can only slide your hand flat underneath the back), and your legs out at a wide stance. If that does nothing for you then personally I would change up my workout for a few weeks to try and strengthen.

will try that. Maybe also try 5x5s?

[DJAuto]

Try taking a short break from the movements. Overload, a primary cause of downwards progression, is easily solved by resting.

[bromanowski]

i would recommend weighted pull ups if u dont already. also weighted dips. isometric pushups are good for bench. at the bottom of your push up hold for 2 seconds before you go up. close grip bench. Im recommending these different exercises because some part of your upper body got weaker. Also try board bench if you are having trouble on the lockout phase. But most people might feel akward benching with 2x4s on their chest.

[The_Animal_79]

Board bench? Whats that?
Is it also possible im trying to hit 275 every week?

[bromanowski]

Originally Posted by The_Animal_79

Board bench? Whats that?
Is it also possible im trying to hit 275 every week?

i would say for sure dont try it for another 4 weeks.

if you are having trouble with your lockout phase then board bench will really help. you will really feel it in the tricepts too.

you basically stack 2-3 two by 4s on your chest. Vertically. then lower the barbell to the boards. then come up. use some heavy weight. but nothin that will kill ya. somethin like 3 sets of 5. have a spotter too.

it keeps you from going down all the way. think of it like a box squat for bench. except the box is alot higher.

[Ironlife]

275lbs 1rm and 225 for 10 damn your pretty strong son.

[Blindead]

what do you guys do on bench if your sticking point is near the bottom/middle? I've NEVER had trouble locking out once I'm over halfway through.

[bromanowski]

Originally Posted by Seamless

what do you guys do on bench if your sticking point is near the bottom/middle? I've NEVER had trouble locking out once I'm over halfway through.

well once u get up there in weight locking out gets a lot harder. from my perspective. my 1rm is prob around 260. not to incredible strong.

[3MGS6]

Originally Posted by The_Animal_79

think what ill do is instead of repping 225, ill start trying to rep 235 then move to 245 and on and on until i can reach 275 again. I mean i just dont get why i cant hit 275 once when i can rep 225 x8-10 reps

/
Microloading.Can be very effective way of beraking through plateau's

[mivi320]

I had the same problem as you. I would get 275 with ease for 1 reps some days and others, I couldn't budge it one bit. The thing that helped me the MOST was starting with rack presses in a rack, setting the pin to about 6 inches off the chest. Start with these every chest workout and load up 275 in the rack and press it for reps, using static holds. Then go to full ROM benching and the weight will feel so much lighter. Hope that helps.

[The_Animal_79]

Originally Posted by Ironlife

275lbs 1rm and 225 for 10 damn your pretty strong son.

Thanks brah..



Thanks for all the suggestions guys, will try these different methods to see if i can break this plateau. Im also not gona try to max out for at least 3-4 weeks

[raz1875]

You might be trying to hit your 1RM too often.

It taxes your recovery ability everytime you do this.

Powerlifters will take a period of 12 weeks or so, before
going for a 1 RM.

I posted Ed Coans Bench workout below. You can just
adjust the numbers for what your doing now.

"Ed Coan designs a cycle for you: We asked Coan to apply his cycle logic to a hypothetical 270 pound bencher who wanted to break the 300 pound barrier: "We can do it, but it'll take a thirteen week commitment from the lifter." Here's the breakdown:"

Week Weight, Sets & Reps
Week 1 190x2x10
Week 2 190x2x10
Week 3 200x2x8
Week 4 210x2x8
Week 5 220x2x5
Week 6 230x2x5
Week 7 240x2x5
Week 8 250x2x3
Week 9 260x2x3
Week 10 270x2x2
Week 11 190x2x10
Week 12 300x1

[tmac4919]

Sounds like you are fatiguing your chest too much before reaching your 1rm. Instead of 8-10 reps at 225, do only 3-4. Then do 1-2 reps at 245-255. After that, go for 275.

[The_Animal_79]

Originally Posted by tmac4919

Sounds like you are fatiguing your chest too much before reaching your 1rm. Instead of 8-10 reps at 225, do only 3-4. Then do 1-2 reps at 245-255. After that, go for 275.

thats what i did
this last time. I warmed up with 135 x10, 225 x3 then went to 275 and failed.


Raz,
Yea you may be right. Ive been trying to hit 275 every week. So i think i will work my way slowly and not hit 275 for at least 6 weeks or so

[smokeater]

Originally Posted by The_Animal_79

I dont know why but i cant put up 275 on the flat bench anymore. Ive done it in the past for a 1max rep. What i dont get is that i can rep 225 8-10x but i cannot hit 275 at least once what can i do to work my way up there again?

Sounds like you're at a perfect time to change things up in your routine. Maybe emphasize dumbbells or incline presses for a while. End your workout with pushups to failure, etc. There are a million ways you can mix up a chest workout. And don't forget about your chest and shoulder days... work those muscles that support a big bench press.

[4theloveofit]

Usually when I get stuck on a certain weight, its my bodys way of tellin me to switch it up. I usually drop the weight, increase the reps, then throw in 10 push ups after every set. I do that for a few weeks then I usually gain 5-10 pounds of strength everytime.

[Avila]

Originally Posted by The_Animal_79

I dont know why but i cant put up 275 on the flat bench anymore. Ive done it in the past for a 1max rep. What i dont get is that i can rep 225 8-10x but i cannot hit 275 at least once what can i do to work my way up there again?

if you were to attempt 275 right now...

how would your warm up look like?

[Avila]

Originally Posted by The_Animal_79

thats what i did
this last time. I warmed up with 135 x10, 225 x3 then went to 275 and failed.


Raz,
Yea you may be right. Ive been trying to hit 275 every week. So i think i will work my way slowly and not hit 275 for at least 6 weeks or so

try this warm up instead

65x10
95x8
125x6
155x5
185x4
215x3
235x2
255x1
275x1

I just don't see how you can expect to be able to bench 275 after only doing 225 (50 pound jump) and jumping 90 pounds from 135.... You are not only warming up your muscles, but your cns as well.

just my 2 cents.

EDIT: first 3 sets you could do them with only 20 seconds of rest. then the next 2 sets, a minute of rest. The last couple of sets, perhaphs 2 minutes.

[Avila]

Iron Addict goes into more detail in his warmup thread.


http://www.ironaddicts.com/forums/showthread.php?t=3404